Category Archives: Workout of the Day

Thursday

A.

Close Grip Bench Press (@ 30X0) 10-8-6-6-4-4

B.

every 2 mins for 8 sets:

100m run (buy in) 

then amrap:

5 renegade rows (row L + push up + row R + push up)

15 air squats

Wednesday

A.

4 sets:

a) 8 Z-press

b) 6 strict supine grip pull-ups (add weight if possible!)

B.

2 min amrap:

12 hang power snatch (75/55)

12 TTB

rest 90s

2 min amrap:

10 hang power snatch (95/65)

10 pull-ups

rest 90s

2 min amrap:

8 hang power snatch (115/75)

8 CTB pull-ups

rest 90s

2 min amrap:

6 hang power snatch (135/95)

6 bar MUs

Tuesday

A.

4 sets: 

back squat 3 reps @32X1 + 2 reps no tempo 

B.

every 3 mins, four sets, each set for time:

300m run 

20 KBS

max reps burpee box jumps

score = total burpee box jumps

Saturday

30 min amrap, teams of 2:

40 toes-to-bars

100 double-unders

40 squat cleans (95/65)

40 toes-to-bars

100 double-unders

30 squat cleans (115/75)

40 toes-to-bars

100 double-unders

20 squat cleans (135/95)

40 toes-to-bars

100 double-unders

10 squat cleans (155/105)

24 toes-to-bars

100 double-unders

max reps squat cleans (185/125)